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When Need To Slim Down Fast — Do This

Most people believe fasting cardio is the lightning track to weight loss. But those who understand training will tell you there are numerous benefits from movements like bench presses and squats. These large lifts are awesome for giving yourself strength and muscle, and with the right strategy, you can use them to get lean and shredded too.

As far as movements go, the following compound exercises give you the most fitness bang for your sweat.

This 5 week routine includes two vertical days and two horizontal days to allow your muscles the right resting period.

You’ll also see the short resting periods listed below. That’s because supersets are not included in this routine (you do the exercises as straight sets—doing all sets for every exercise before going to the next). Also, you don’t perform your max reps with this routine.

Drop your lifting weight by 10-15% for every exercise, ensuring you don’t injure yourself due to the short rest time.

Go for 3-5% increase in weight every week, while you reduce your rest time. Try to lower it by five to 10 seconds per set each week.

Ready to get ripped?

Day One: Vertical 1

  1. Barbell Deadlift – 5 sets of 6 reps
  2. Barbell Overhead Press – 5 sets of 6 reps
  3. Pullups – 5 sets of 6 reps
  4. Hang Cleans – 5 sets of 6 reps

Rest for 90 seconds after each set.

Day Two: Horizontal 1

  1. Inverted Row – 5 sets of 10 reps
  2. Bench Press – 5 sets of 6 reps: After the last set, do a set of pushups until muscle failure.
  3. Walking Lunge – 5 sets of 20 reps

Rest for 90 seconds after each set.

Day Three: Vertical 2

  1. Barbell Squat (Back or Front) – 5 sets of 6 reps
  2. Barbell Push Press – 5 sets of 6 reps: Begin with a barbell at your shoulder. Use your legs to do an “assist” on your way up. Let that momentum bring the bar overhead. Lower your barbell slowly to the starting position and repeat.
  3. Narrow Chinups – 5 sets of 6 reps

Rest for 90 seconds after each set.

Day Four: Horizontal 2

  1. Seated Rows – 5 sets of 12 reps
  2. Incline Bench Press – 5 sets of 6 reps: After the final set, do a set of pushups until muscle failure.
  3. Rear-Leg Elevated Dumbbell Split Squat – 5 sets of 6 reps per side
  4. Bentover Rows – 5 sets of 8 reps

Rest for 90 seconds after each set.

Day Five: Isolation Exercises

Choose 5 exercises below and do 4 sets of 12 reps.

  • Hanging leg raises
  • Deadlifts (Stiff-legged)
  • Leg press
  • Biceps curls (Barbell)
  • Lat pulldowns
  • Cable or Dumbbell chest fly
  • Standing lateral raises (Dumbbells)

Rest for 90 seconds after each set.

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